Reflex muscle tension is called muscle tone. Thanks to the tone, a person can maintain balance, maintain a posture, and exercise movements. The muscles of the human body are normally never completely relaxed.
Instructions
Step 1
Assess muscle tone by observing movements. Muscular hypertension (increased muscle tone) is characterized by dense muscles of the body with a distinct relief. During the implementation of passive movements, stiffness of the joints, muscle tension are noted.
Step 2
Do a set of exercises to relieve muscle tone. Such activities will help you learn how to relax and calm down. Lie on the floor with your arms and legs slightly apart. Throw your head up, close your eyes. Breathe deeply for 5-10 minutes. Inhale through your nose and exhale through your mouth. At the same time, try to relax as much as possible. Feel how heavy the whole body is.
Step 3
Exercise alternating tension and relaxation of specific muscle groups. In this way, you will feel the difference between muscle tone and relaxation. Repeat each exercise 3 times.
Step 4
Take the starting position as in step 2. Tighten the muscles in your forehead and top of your head, then release the tension abruptly. Wrinkle your nose and close your eyes tightly for 5 seconds and relax. Close your lips with tension, and then open your teeth and open your mouth a little.
Step 5
Tighten your shoulders and forearms, clench your hands into a fist. Fix the position for 3-5 seconds. Then slowly relax your muscles as much as possible. Lift your shoulders up, contracting your back and neck muscles. Calmly release the tension.
Step 6
Take a deep breath, hold your breath. As you exhale, relax your chest. Then repeat the exercise, contracting your chest muscles as you exhale. Move on to the abdominal muscles. While inhaling, hold your breath and tighten your abs. Exhale slowly, relieving muscle stiffness.
Step 7
Squeeze your buttocks to a petrified state and relax sharply. Tighten all the muscles in your legs from your hips to your heels. Stay tense for a few seconds and then relax.
Step 8
Hold your breath while inhaling deeply and tense all the muscles in your body, and as you exhale, completely relax. Lie down in a calm, relaxed state for a while.
